Week 1 of 4
Work to 70% of your 1RM Back Squat for a set of 5, then decrease weight for Drop Sets 3×5.
For Drop Sets 3×5, decrease weight by 35lbs down if work set of 5 is above 400lbs.
For Drop Sets 3×5, decrease weight by 20lbs down if work set of 5 is below 400lbs.
Target 20lbs increase / week if work sets are above 400lbs
Target 10lbs increase / week if work sets are below 400lbs.

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CrossFit is a strength and conditioning program designed to help people gain a broad and general fitness. CrossFit programming concentrates on constantly varied functional movements performed at high intensity to achieve overall physical fitness, so people are prepared for any physical challenge.